1. 12 sets of
30 sec Air Dyne @ 85%
30 sec Air Dyne @ 50%
2. 3 rounds of
lunge flow
40ft crab walks
40ft bear claw
40ft handstand walk
3. 10 min EMOM
50ft Yoke Walk @ 278
4. structural work
2 sets of
5/5 KB windmills
30sec FLR
15/15 Single Arm Bar Hanging Holds
5. 10 minutes of easy bike riding